CrossFit WOD 10/17/18

Warm-up

Min 0-10

Nordic Lift x25

Bottom Push-up Hold 30 sec

Lateral Lunge x10

Min 10-15

Deadlift Prep (top Down):

Thigh

Knee

Shin

Min 15-20

Brief

Min 35-45

Metcon Prep:

w/Empty Barbell

x5 Thrusters

x5 Deadlift

x1 Rope Climb

20-35: Deadlift (10-8-6-3-3-3-3-3)

Every 2 Min

45-60: Metcon (Time)

Thruster x10

Deadlift x20

Rope Climb x3

5RFT

115/75

Workout of the Day

CrossFit

  • CrossFit WOD 11/17/18

    Warm-up
    Omar (Time)
    For Time:

    10 Thrusters, 95#

    15 Bar-Facing Burpees

    20 Thrusters, 95#

    25 Bar-Facing Burpees

    30 Thrusters, 95#

    35 Bar-Facing Burpees
    In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
    To learn more about Omar click here

CrossFit Teens

  • CrossFit Teens WOD 11/14/18

    3 Position Power Clean (1-1-1-1-1)
    Above knee, below knee, from ground
    Add weight every set
    Metcon (Time)
    5 RFT

    15 Hang Squat Cleans

    30 Pushups

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